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Meat-free diets typically rely on fruits and vegetables as a main source of calories. The nutrients in these foods are known to prevent many diseases while promoting good health. A vegetarian diet can provide an adequate supply of nutrients; however, it's important include a variety of different food groups in a vegetarian diet to ensure sound nutrition.

Benefits

Vegetarian diets are linked to lower rates of disease. A 2005 study published in “Form of Nutrition” notes that vegetarian diets usually include higher levels of dietary fiber, carotenoids and phytochemicals and lower levels of saturated fat and cholesterol than meat-based diets. These nutritional qualities can prevent cardiovascular disease, diabetes, hypertension, osteoporosis, cancer, renal disease and rheumatoid arthritis. As long as vegetarian diets are well-balanced, they are appropriate for almost anyone, including athletes, the elderly, children and pregnant women. The Academy of Nutrition and Dietetics also agrees that vegetarian diets can be nutritionally adequate and beneficial in the treatment and prevention of various diseases.

Potential Drawbacks

Many meats are nutrient-dense, so by not consuming any meat at all you can potentially miss out on certain nutrients. For example, the same amount of red meat contains more than three times as much calcium as carrots, more than twice as much magnesium, four times as much phosphorus, 14 times as much zinc, five times as much iron, four times as much riboflavin, almost seven times as much niacin and five times as much biotin. In addition, red meat contains vitamin B-12, a nutrient not present at all in carrots. This comparison serves as one example, but in general many meats are much higher in certain important nutrients than plant foods. However, by carefully planning your meat-free diet you can be sure you're getting a sufficient amount of each of these nutrients.

Planning

Although meats may be higher than plant foods in many nutrients, by including whole grains, beans, dairy, eggs, nuts and seeds in your diet on a regular basis, you can help ensure that your body is getting all the vital nutrients it needs to function. For example, while protein intake can potentially be low in meat-free vegetarian diets, you can remedy this by consuming eggs and dairy, two high-quality sources of protein. Another option would be rice served with beans; together, these form a complete protein.

Key Nutrients

There are five key nutrients that vegetarians can easily become deficient in: vitamin B-12, calcium, iron, vitamin D and omega-3 fatty acids. Good nonmeat sources of vitamin B-12 include milk, eggs and fortified breakfast cereals. Nonmeat sources of calcium include milk, cottage cheese, cheese, yogurt, kale and bok choy. Vegetarian sources of iron include beans, lentils, wheat and fortified oatmeal. The best source of vitamin D for everyone is sunlight, but it can also be found in a few vegetarian sources including shiitake mushrooms and fortified orange juice, or it can be supplemented. Omega-3 fatty acids are found in high amounts in flaxseeds, flaxseed oil and microalgae oil.